easy run trails 7 miles
8th day of strength work
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Sunday, April 22, 2012
Saturday, April 21, 2012
3 mile tempo track, 16:22
2 mile warm-up, strides
3 mile tempo 16:22 (5:27/m),
5:32, 5:28, 5:22
2 mile cool down
7th day of strength work
3 mile tempo 16:22 (5:27/m),
5:32, 5:28, 5:22
2 mile cool down
7th day of strength work
Friday, April 20, 2012
Track 6 X 800 (200 jog)
1 mile warm-up, 4 strides
5:20 Pace workout
Track 6 X 800 (200 jog)
2:39, 2:40, 2:40, 2:40, 2:40, 2:40
1 mile cool down day 6 strength
5:20 Pace workout
Track 6 X 800 (200 jog)
2:39, 2:40, 2:40, 2:40, 2:40, 2:40
1 mile cool down day 6 strength
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